Not Your Typical Grind…

 

Programming for Saturday, April 27, 2013

Fitness is  more than sweat, muscle, and speed.  It is more than weights, rowers, and rigs.  Fitness is also more than your coach, your partner, and even your body.  Fitness is rather a state of mind — focused towards excellence, and resilient throughout any challenge.

Can you handle an hour of a SealFit Grinder, hauling sleds, flipping tires, pushing prowlers, and… well…. death by 10 meters?

All the while the 24WODers will be on hour 14, 15, 16.  Come cheer them on and give them some much needed energy!

 

sealfit

24 Hour WOD Begins Tonight!

24 Hour WOD crop

Programming for Friday, April 26, 2013

The day has finally arrived for one of the longest strength, endurance, and mental toughness tests that CrossFit Scottsdale will throw at you all year! The 24 Hour WOD begins tonight at 6pm and will continue straight through until a full 24 hours has lapsed.  Do you have what it takes to push yourself to the limit for ten minutes, every hour, on the hour?  Of course you do!  Because at CrossFit Scottsdale, all you have to do it show up and don’t quit!  But don’t worry about the ‘don’t quit’ part — we will be cheering you on until the very end! To sign up, you can call 480.201.1578 or click here to register online.

WARMUP
Dynamic movement
Weighted squat holds
STRENGTH
Front squat 10, 8, 6, 4, 2
POWER
Knee Jumps
Squat Jumps
Tuck jumps
CONDITIONING
8 min AMRAP
LIFE: 5 Hang Power Cleans, 10 Burpee, 20 Air Squats
FITNESS: 5 Power Cleans,  10 plate burpees #25/10, 20 jumping air squats
SPORT: 5 Squat Cleans, 10 plate burpees #45/25, 20 plate air squats

 

Success at the Level 1 White Band Test

Tons of energy, lots of support and amazing students means another successful night at CrossFit Scottsdale during the Level 1 White Band Test! 922865_10151368650760810_125833887_n16 athletes showed up and didn’t quit and 14 received their white band! A HUGE congrats to Kari and Valerie who scored a PERFECT on their test by successfully passing all 11 movements!

As coaches at CrossFit Scottsdale, we are always so proud to see our students reach the goals that they set for themselves! We know that is takes a lot of hard work and dedication, so there is no better feeling than to be able to share in the success of the students that walk into the gym everyday.

It is our students that keep us doing what we do. We are so proud of you students of CrossFit Scottsdale! Keep up the hard work – SHOW UP, DON’T QUIT!PicMonkey Collage 3

 

CEP Socks and Calf Sleeves at CrossFit Scottsdale!

CEP Running Sock 

CrossFit Scottsdale is now selling CEP Compression Socks and Calf Sleeves! Are these socks and calf sleeves right for you? What are the benefits of them? See the details and facts below, and pick up your pair next time you are in the gym! They come in a variety of colors as well!

ARTERIES

For the athlete, improving arterial blood flow is the key to peaking performance. CEP compression socks apply consistent compression to the calf, allowing the arterial walls to relax and the flow of oxygen-rich blood to increase by up to 40%. More oxygen means more power during performance and a faster recovery.

VEINS

Graduated medical grade compression that is tighter at the ankle improves vein health by reducing the veins’ diameter and pushing de-oxygenated blood back to the heart.

calfsleeves

BENEFITS OF CEP

Proven to increase performance by 5%*

A Faster Run: The latest studies show that athletes wearing CEP compression socks can improve their running time by 5%!

An Easier Run: With CEP, athletes decrease exertion by approximately 6% while actually reducing muscle strain.

Quicker Recovery: Even when an athlete is at rest, CEP compression socks increase blood circulation by up to 30%** shortening recovery time.

*Study of Technische Unversitat Dresden
**Published in The Journal of Strength and Conditioning

PROVEN TO REDUCE INJURY

Shin Splints:
Reduces vibration, increase oxygen and promotes healing.

Calf Cramps:
Increase oxygen to optimize muscles, removes lactic acid.

Achille Issues:
Increases oxygen to the Achilles; padding prevents damage.

Pulled Muscles:
Increases blood flow to increase warmth in the muscle.

Traveling Issues:
Graduated compression prevents venous reflux and pooling.

Level Up Your Fitness

CFS Bands

 

Programming for Thursday, April 25, 2013

After this week of tests and retests, tonight is the night that we challenge you to level-up in your CrossFit Scottsdale training to hopefully earn your L1 Band!  If you think you are ready, then you have the Black and Yellow stamp of approval to come out tonight at 7pm and see what you’re made of!  But the party is for more than those going for the band!  If you aren’t quite ready to test yet, or you already have your L1 band, we still need you to cheer on your buddies!

WARMUP
1000 Row
PVC mobility
Snatch Progression
CONDITIONING
12 Minute Time Cap
7x7x7 Power Snatch + Burpee

24 reasons why you should attend the 24 hour wod

 

Alright guys here it is…..proof that you can have fun while doing something so crazy and intense you’ll wish it was over before it has even began. I am talking about this weekends 24 HOUR workout. Every hour on the hour perform x10 minutes of conditioning. Everything from rowing and running to bike rides and skateboards. If you like adventure races like Spartan and Mud Run you will love this test of pure WILL and DETERMINATION. Don’t forget *food,water, a chair, towel and change of clothes with a bathing suite. Of course we wil have everything from Lara bars and coconut waters to protein and powdered Gatorade. Not up to the task? Come by for some moral support and bring the coffee!

*Snack Ideas

Yogurt Mix:
Full fat Greek yogurt/Goat yogurt, vanilla whey isolate, cinnamon, sliced almonds, and chia seeds  Fat + Pro, a bit of lactose sugars.  For those that do not tolerate yogurt, try kefir—fermented, more easily digested.
Pumpkin Mix:
Canned pumpkin, Vanilla Whey Isolate, sliced almonds, cinnamon, chia seeds.  A lower carb version of the above
White Rice Mash:
White rice, eggs, apples, cinnamon, coconut oil, and coconut milk: Pre-cook the rice, add everything to a baking dish, and bake at 350F for 30 min.
Tuna You’ve Never Had:
Canned tuna, honey, sliced almonds.

The Rhythm of Rowing

Programming for Wednesday, April 24, 2013

RowingPic

 

When all you’ve got to do is row, there ain’t no excuse but to push as hard as you possibly can until the end! Strong core, power up from the legs, pull hard as you lean back, and tune in to your own rhythm to stay consistent!

WARMUP
75% for 7 minutes:
Bear Crawl
Crab Walk
Lunge
STRENGTH
Curtis Ps
Strict Pull-up
TEST YOUR FITNESS
1000 Row

Paleo Beef Chili Recipe

paleo_chili2

Paleo Beef Chili

Who doesn’t love a good bowl of Chili- and how about the Paleo version!  This recipe involves roughly 5lbs of meat, and vegetables and it is absolutely mouth-watering delicious.

Be sure to pick up your grass fed beef next time you are at the gym, it is available for purchase!

Ingredients:

  • 1lb of grass-fed ground beef (Pick yours up at CrossFit Scottsdale!)
  • 1lb of grass-fed sirloin steak, top roast, rib-eye, London broil, or flank steak (Pick yours up at CrossFit Scottsdale!)
  • 3-4 thick slices of bacon
  • 4 baby Portabello mushroom caps
  • 6 baby carrot sticks (or one really big carrot)
  • 2 large tomatoes
  • 1 can of tomato paste (not sauce)
  • 1 small onion
  • 4 garlic cloves
  • 2tbsp cumin
  • 1tbsp chili powder
  • 1tbsp paprika or red pepper powder
  • 1tsp coriander powder
  • 1 whole avocado

Dice up all of the vegetables beforehand. Crush the garlic cloves. Combine with the spices in a bowl. Chop up the steak into small diced pieces. Fry the bacon in a pan (do not microwave it, you want to keep the fat in the pan). Once the bacon turns a rich brown colour, remove it and slice it into small pieces. Cook the steak first in the fat until browned on all sides. Remove and place in a bowl. Next, Cook the ground beef in the combined fats until browned. Remove and place in a bowl. Dump EVERYTHING into a crock pot or electric slow cooker. Stir well until the spices dissolve. Cook on LOW for 8-9 hours or on HIGH for 4-5 hours. Top with avocado or cilantro- Then, Enjoy!

Retest the Fit Test

 

Programming for Tuesday, April 23, 2013

If you are planning to go for your L1 Band this Thursday, then today is the day to get your Baseline to the qualifying time  5:15 for men and 6:30 for women. But this Baseline workout is about much more than the potential of earning a bracelet — it’s about quantifying and proving to yourself how much your fitness has evolved since joining CrossFit Scottsdale!  The time you earned was documented not just for our records, but so that you may return to this test to reveal your progress!

baseline

 

WARMUP
Run/Row/AIR/Jump/Dynamic movement
TEST YOUR FITNESS
Baseline 50%
5 min break
Baseline 100

 

*To qualify for the L1 test, your baseline time must be under 5:15 (men) and 6:30 (women) at the intermediate level. You will only be allowed one attempt at each exercise.

 

 

Group Introductory Class at CrossFit Scottsdale

You’ve heard of CrossFit, and maybe you have friends that swear by it. But you’re still wondering, “What is it?” CrossFit Scottsdale is different from the typical gym, let us show you how! We will take you through a FREE Introductory session to show you how to get started, what we do, and have you experience a CrossFit style workout. CrossFit workouts and our gym are something that must be experienced to truly be understood. You will learn about our philosophy, about our exceptional coaches and see our world class facilities.
Regardless of you current fitness ability and understanding, expect to learn. Expect to be challenged.
Join us at CrossFit Scottsdale THIS Saturday, April 27th at 11am for a FREE Introductory Session.
Reserve your spot now by clicking here! If you have any questions, please call us at 480.922.3253.
We are located at 14885 N 83rd Pl #102, Scottsdale, AZ 85260.
Check out our virtual tour! Go ahead! Click on it and travel around the gym!
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